Guidelines for Sudarshan Kriya

Welcome!

This blog is a guideline for those who completed the Art of Living Online Meditation and Breath workshop/Happiness/Yes+/Part 1/Basic (or other Art of Living online/offline programs in which Sudarshan Kriya has been taught)

Two important things: 

1. Once a week do Group Kriya in Gurudev's voice online or Long Kriya at any AOL follow up center world-wide (don't do Short/Home Kriya that day). Contact your local center/AOL teachers/volunteers for info on follow up centers/online sessions or visit https://www.artofliving.org/

2. Attend Online Advanced Meditation Program (3/4 days full-time program usually weekend aligned) or (offline edition) Advanced Meditation/Part 2 course ASAP. The offline Part 2 course happens in various Art of Living Ashrams/other locations. For more info/FAQ/benefits visit https://www.artofliving.org/in-en/art-living-part-2-program (for India. For other countries check country specific website) or talk to a AOL teacher. Gurudev recommends to do Part 2 program at least once every 6 months, plan accordingly. 

 

Guidelines for doing Kriya at home: 

1. Exercises and Stretches

• Neck rotation, Shoulder rotation, Chest expander, Half Moon Stretch, Breath of Joy
• Swing right to left and vice versa (Loud Ha Sound from Navel) - mind your surroundings.
• Butterfly and Cradle
• Cat Stretch and Child Pose
• Bhramari Pranayama 

Rest for 2-3 mins

Do Short/Home Kriya once a day atleast for 40 days without a gap (do guided Kriya with Group once week)

SUDARSHAN KRIYA:

You can use the Abhayasa app for doing Sudarshan Kriya on your own available on Android/iOS: https://www.artofliving.org/in-en/abhyaasa-app OR Pranayam Count - available on the Art of Living App https://artofliving.app/ and also on YouTube
 

It may be good to use the app as it can help you keep attention on the breath as you do the Pranayamas & takes care of the rhythm and counting. If your attention wavers from the breath too much all the while, watch your life-style/thoughts you entertain/company you keep (friends/workplace...), and do an Advanced course ASAP. Talk to your AOL teacher/doc if required (a good Ayurvedic doc can also help*)

1. THREE STAGE PRANAYAMA:
Posture: Vajrasan
Breath: Ujjayi (4-4-6-2. Emphasis on slow controlled inhalation and exhalation. Attention on the breath. Needs practice. Once you get comfortable after a few weeks/months, you can increase the duration of the count)

1st - 3rd stage: 8-10 times

Relax in between each stage (take attention to sensations in the body and then breath).

2. BHASTRIKA PRANAYAMA:
Posture: Vajrasan Breath: Normal
3 Rounds of 15-20 times each. Relax between each round (again take attention to what is happening in the body and then bring your attention to the breath).

3. Get into Sukhasana. Chant “OM” 3 times, feel/be with the vibrations while chanting.

4. Kriya - Gentle full breath - all attention on the breath, come what may keep breathing with the rhythm as instructed by your teacher - conclude with 8 to 10 long cycle breaths. 

5. Relax for about 10 Minutes in Shavasana and if possible do Yoga Nidra (taking attention to different parts of the body). Turn to your right side and sit up, slowly become aware of the surroundings, and taking your own time open your eyes OR if you are comfortable sitting - instead of lying down you can sit and meditate for sometime and then open your eyes.

RESTING/MEDITATING FOR at least 10 MINS AFTER completing KRIYA breathing IS ESSENTIAL. All steps #1-5 are done in one stretch and not in installments. It may take 40 -50 minutes so give yourself that much time.

Talk to an AOL teacher if you have any queries, not to do anything incorrectly or formulate your own technique(s) as it may have unintended side effects.

 

Notes and Guidelines for doing Sudarshan Kriya:

• Should be practised once a day on empty stomach (about 1.5-2 hours after a light meal, or 2.5 hours after a heavy meal). Good times are before breakfast, lunch or dinner (when the stomach is empty). 
• Best done in the mornings after taking bath. It also regulates body temperatures and the whole system, so if you would like to take bath after doing Sudarshan Kriya wait for at least 20-30 minutes. The day you practice Long Kriya (one at the center with the tape)/Online Guided group Kriya, you need not practice the Short/Home Kriya separately that day on your own.
• Empty bladders and bowels if possible (best to use the washroom BEFORE sitting for Kriya if needed)
• Dress comfortably (if at all you are wearing tight clothing, loosen it)
• Remove all leather articles (leather watches, wallet/purse, belt etc.)
• Air in the room should be clean/fresh with no smell, room should be ventilated
• No odours in the air in the room where you are practising - including incense sticks (Agarbattis), perfumes etc. (don’t use a perfume on yourself also. You can apply it after Kriya if you like). Also don't have anything which can release perfume/toxic gases while your doing Kriya(e.g. candle, oil lamp which which may extinguish while you are doing Kriya)
• Turn off mosquito repellents when doing Kriya and if they were on, get fresh air in the room for sometime if they were on.
• AC in the room is fine and maybe even better, but conditions above apply (if the room is not fresh/smelly, get fresh air in first)
• Choose a place without any disturbance from people, pets, music, telephone (keep phone on silent mode).
• You can take food immediately after doing Sudarshan Kriya
• Sudarshan Kriya should not be practiced during pregnancy (unless with advise of doctor and AOL teacher). Practising meditation can be very good during such times though.
• Sudarshan Kriya should be practiced with discretion if you are ill/have any medical condition requiring doctor’s advise. In such cases, check with your doctor if you can practice it. Practising meditation may be very good during such times though. If you do Sudarshan Kriya properly and follow an appropriate lifestyle, chances of falling sick reduce drastically or even if you do, recovery can be much faster!
  
• If you are going to a gym/doing exercise/going for walking etc. allow your body and breath to settle down a bit and then do Sudarshan Kriya.
• Keep eyes closed and attention on your breath/rhythm
• DO NOT pump the stomach too much, make much movements, make noises/take too much effort for breathing during Kriya..gentle FULL breaths. If in doubt, work with an Art of Living teacher
• Sit with your back and neck straight

Art of Living has programs for almost every age group (kids, teens, young adults, adults), as also specific programs for businesses (SME's, corporates, startups etc.), government organizations, rural areas, prison programs... and they are conducted in over 150 countries. 

Contact your teacher or visit https://www.artofliving.org/ for more information if you would like to refer people for any of the courses or if you/anyone you know would like to organize any of these programs.

You can volunteer to contribute to social welfare projects being undertaken by other Art of Living volunteers by contributing your expertise/time and/or funds. For more info visit https://www.artofliving.org/in-en/dsy or https://projects.artofliving.org


*Art of Living's associated organization Sri Sri Tattva has it's own Ayurveda facility and a team of expert doctors

To book an appointment (available online too) visit https://www.srisritattva.com/pages/book-doctors-appointment   

To know more about it visit https://www.srisritattva.com/blogs/theraphy/what-is-sri-sri-tattva-nadi-pariksha

One of the nice ways to contribute to Art of Living is to use high quality daily use products from Sri Sri Tattva (they donate large parts of their profits to Art of Living's social welfare projects). Visit srisritattva.com/